Savor the Journey: Your Ultimate Nourishing Weekly Meal Plan for Healthy Weight Loss!

Scrambled Eggs with Avocado Toast

Calories: 460

Ingredients:

• Eggs 3 large eggs
• Whole-grain bread 2 slices
• Avocado 1/2 avocado
• Butter or oil 1 teaspoon

Cooking Steps:

1. Step 1: Crack 3 eggs into a bowl and whisk until well combined.
2. Step 2: Heat a non-stick pan over medium heat and add a bit of oil or butter.
3. Step 3: Pour the eggs into the pan and gently fold with a spatula.
4. Step 4: Toast 2 slices of whole-grain bread.
5. Step 5: Slice half an avocado and spread onto the toasted bread.
6. Step 6: Serve scrambled eggs alongside avocado toast.

Grilled Chicken Salad

Calories: 650

Ingredients:

• Chicken breast 150g
• Mixed salad greens 100g
• Tomato 1 medium
• Cucumber 1 small
• Olive oil 1 tablespoon
• Lemon juice 1 tablespoon

Cooking Steps:

1. Step 1: Season 150g of chicken breast with salt and pepper.
2. Step 2: Grill the chicken on medium heat for about 5 minutes per side or until cooked through.
3. Step 3: Chop mixed salad greens and slice tomatoes and cucumbers.
4. Step 4: In a bowl, combine greens, sliced tomatoes, and cucumbers.
5. Step 5: Slice the grilled chicken and place on top of the salad.
6. Step 6: Drizzle olive oil and lemon juice as dressing.

Roasted Chicken with Vegetables

Calories: 720

Ingredients:

• Chicken thighs 200g
• Mixed vegetables 150g
• Olive oil 1 tablespoon
• Salt and pepper To taste
• Fresh herbs As garnish

Cooking Steps:

1. Step 1: Preheat your oven to 200°C (392°F).
2. Step 2: Season 200g chicken thighs with salt and pepper.
3. Step 3: Chop 150g of mixed vegetables (such as carrots, potatoes, and bell peppers).
4. Step 4: Place the chicken and vegetables on a baking tray and drizzle with olive oil.
5. Step 5: Roast in the oven for about 30 minutes or until the chicken is cooked through and vegetables are tender.
6. Step 6: Serve hot with a sprinkle of fresh herbs.

Greek Yogurt with Berries and Honey

Calories: 465

Ingredients:

• Greek yogurt 200g
• Mixed berries 30g
• Honey 20g

Cooking Steps:

1. Step 1: Place 200g of Greek yogurt in a bowl.
2. Step 2: Add 30g of mixed berries on top of the yogurt.
3. Step 3: Drizzle 20g of honey over the berries and yogurt.
4. Step 4: Mix gently and enjoy.

Turkey Avocado Sandwich

Calories: 640

Ingredients:

• Whole-wheat bread 2 slices
• Mayonnaise 30g
• Turkey breast 100g
• Avocado 50g
• Lettuce 2 leaves

Cooking Steps:

1. Step 1: Toast two slices of whole-wheat bread.
2. Step 2: Spread 15g of mayonnaise on each slice of bread.
3. Step 3: Layer 100g of sliced turkey breast on one slice.
4. Step 4: Add 50g of sliced avocado on top of the turkey.
5. Step 5: Place lettuce leaves over the avocado.
6. Step 6: Top with the other slice of bread and slice the sandwich in half.

Pasta Primavera

Calories: 700

Ingredients:

• Penne pasta 100g
• Olive oil 1 tablespoon
• Bell peppers 100g
• Zucchini 50g
• Cherry tomatoes 50g
• Basil A few leaves

Cooking Steps:

1. Step 1: Boil 100g of penne pasta in salted water until al dente.
2. Step 2: While pasta cooks, heat 1 tablespoon of olive oil in a pan.
3. Step 3: Add 100g of sliced bell peppers and 50g of zucchini to the pan and sauté for 5 minutes.
4. Step 4: Stir in 50g of cherry tomatoes and cook for another 2 minutes.
5. Step 5: Drain the pasta and add it to the vegetables in the pan.
6. Step 6: Season with salt, pepper, and fresh basil before serving.

Oatmeal with Banana and Walnuts

Calories: 460

Ingredients:

• Oats 50g
• Banana 1 medium
• Walnuts 20g

Cooking Steps:

1. Step 1: In a pot, bring 1 cup of water and a pinch of salt to a boil.
2. Step 2: Add 50g of oats and reduce the heat to a simmer.
3. Step 3: Cook until the oats are soft, around 5 minutes.
4. Step 4: Slice 1 medium banana and mix it with the cooked oats.
5. Step 5: Top with 20g of walnuts before serving.

Chicken Caesar Salad

Calories: 550

Ingredients:

• Chicken breast 100g
• Romaine lettuce 1 head
• Croutons 30g
• Caesar dressing 30g
• Parmesan cheese 20g

Cooking Steps:

1. Step 1: Grill 100g of chicken breast until fully cooked.
2. Step 2: Chop the chicken into bite-sized pieces.
3. Step 3: In a large bowl, combine the chicken, 1 romaine lettuce head (chopped), and 30g of croutons.
4. Step 4: Add 30g of Caesar dressing and 20g of grated Parmesan cheese and toss well.

Baked Salmon with Asparagus

Calories: 734

Ingredients:

• Salmon fillet 200g
• Asparagus 150g
• Olive oil 1 tbsp

Cooking Steps:

1. Step 1: Preheat the oven to 200°C (392°F).
2. Step 2: Season 200g of salmon fillet with salt and pepper.
3. Step 3: Place the salmon on a baking sheet lined with parchment paper.
4. Step 4: Add 150g of asparagus spears, drizzled with 1 tablespoon of olive oil, next to the salmon.
5. Step 5: Bake for 10-12 minutes until the salmon is cooked through and the asparagus is tender.

Avocado Toast with Scrambled Eggs

Calories: 457

Ingredients:

• Whole wheat bread 2 slices
• Avocado 1 medium
• Eggs 2 large
• Olive oil 1 tablespoon
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Toast the slices of whole wheat bread in a toaster.
2. Step 2: Halve the avocado, remove the pit, and scoop out the flesh into a bowl. Mash it with a fork.
3. Step 3: Spread the mashed avocado evenly on the toasted bread slices.
4. Step 4: In a small bowl, whisk eggs with a pinch of salt and pepper.
5. Step 5: Heat olive oil in a non-stick pan over medium heat, pour in the eggs, and stir gently until scrambled.
6. Step 6: Place the scrambled eggs on top of the avocado toast.
7. Step 7: Sprinkle a little bit of salt and pepper to taste.

Vegetable Stir-Fry with Rice Noodles

Calories: 640

Ingredients:

• Rice noodles 100g
• Bell peppers 1 medium
• Broccoli 100g
• Carrots 1 small
• Soy sauce 2 tablespoons
• Sesame oil 1 tablespoon

Cooking Steps:

1. Step 1: Cook the rice noodles according to the package instructions, then drain and set aside.
2. Step 2: In a large pan or wok, heat sesame oil over medium heat.
3. Step 3: Add sliced bell peppers, broccoli florets, and sliced carrots. Stir-fry for 5 minutes until vegetables are tender-crisp.
4. Step 4: Add soy sauce and cooked rice noodles to the pan with the vegetables. Toss everything together to coat with the sauce.
5. Step 5: Cook for another 2-3 minutes until everything is well combined and heated through.
6. Step 6: Serve hot and enjoy.

Grilled Chicken Breast with Steamed Vegetables

Calories: 732

Ingredients:

• Chicken breast 200g
• Mixed vegetables (carrots, broccoli, bell peppers) 200g
• Olive oil 1 tablespoon
• Salt to taste
• Black pepper to taste

Cooking Steps:

1. Step 1: Season the chicken breast with olive oil, salt, and pepper.
2. Step 2: Preheat a grill or grill pan over medium heat.
3. Step 3: Grill the chicken breast for 5-6 minutes on each side until fully cooked.
4. Step 4: Meanwhile, steam the mixed vegetables until tender.
5. Step 5: Serve the grilled chicken breast with steamed vegetables on the side.

Whole Wheat Avocado Toast with Eggs

Calories: 458

Ingredients:

• whole wheat bread 2 slices
• avocado 1 medium
• egg 2 large
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: Toast two slices of whole wheat bread until golden brown.
2. Step 2: While the bread is toasting, mash one avocado in a small bowl.
3. Step 3: Spread the mashed avocado evenly on each slice of toast.
4. Step 4: Heat a non-stick pan over medium heat and fry two eggs until the whites are cooked through.
5. Step 5: Place one fried egg on each slice of avocado toast.
6. Step 6: Season with salt and pepper to taste before serving.

Chicken Wrap with Veggies and Avocado

Calories: 640

Ingredients:

• chicken breast 200g
• whole wheat wrap 1 large
• avocado 1/2 medium
• mixed lettuce 50g
• tomato 30g
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: Grill or pan-fry 200g of chicken breast until fully cooked, about 6 minutes per side.
2. Step 2: Thinly slice the cooked chicken and set aside.
3. Step 3: On a whole wheat wrap, layer slices of cooked chicken, half an avocado sliced, 50g mixed lettuce, and 30g chopped tomatoes.
4. Step 4: Roll the wrap tightly and slice in half.
5. Step 5: Serve immediately with a side of your choice, if desired.

Stir-Fried Chicken with Vegetables and Rice

Calories: 700

Ingredients:

• rice 100g
• chicken breast 200g
• bell peppers 100g
• broccoli florets 50g
• soy sauce 1 tablespoon
• olive oil 1 tablespoon
• salt to taste
• pepper to taste

Cooking Steps:

1. Step 1: Cook 100g of rice according to package instructions.
2. Step 2: In a large pan, heat a tablespoon of oil over medium-high heat.
3. Step 3: Add 200g of sliced chicken breast and cook until browned, about 5 minutes.
4. Step 4: Add 100g of mixed bell peppers and 50g of broccoli florets, stirring occasionally, until vegetables are tender-crisp, about 4 minutes.
5. Step 5: Stir in 1 tablespoon of soy sauce and cook for an additional minute.
6. Step 6: Serve the stir-fry over cooked rice.

Berry Smoothie Bowl with Nuts

Calories: 457

Ingredients:

• Mixed berries 200g
• Greek yogurt 100g
• Almond milk 50ml
• Mixed nuts (almonds, walnuts) 30g

Cooking Steps:

1. Step 1: Place 200g of mixed berries, 100g of Greek yogurt, and 50ml of almond milk in a blender.
2. Step 2: Blend until smooth.
3. Step 3: Pour into a bowl and top with 30g of mixed nuts such as almonds and walnuts.
4. Step 4: Serve and enjoy.

Quinoa Salad with Feta and Chickpeas

Calories: 640

Ingredients:

• Quinoa 150g
• Chickpeas 100g
• Cucumber 50g
• Cherry tomatoes 50g
• Feta cheese 30g
• Olive oil 10ml
• Lemon 1

Cooking Steps:

1. Step 1: Cook 150g of quinoa according to package instructions.
2. Step 2: In a large bowl, mix cooked quinoa, 100g of chickpeas, 50g of diced cucumber, 50g of cherry tomatoes, and 30g of feta cheese.
3. Step 3: Drizzle 10ml of olive oil and a squeeze of lemon over the salad and toss to coat evenly.
4. Step 4: Serve fresh.

Baked Chicken Thighs with Roasted Vegetables

Calories: 768

Ingredients:

• Chicken thighs 200g
• Paprika 15g
• Broccoli 150g
• Bell peppers 150g
• Olive oil 15ml
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Preheat oven to 400°F (200°C).
2. Step 2: Season 200g of chicken thighs with salt, pepper, and 15g of paprika.
3. Step 3: Place chicken thighs on a baking sheet with 150g of chopped broccoli and 150g of sliced bell peppers.
4. Step 4: Drizzle with 15ml of olive oil.
5. Step 5: Bake for 25 minutes or until chicken is cooked through and vegetables are tender.
6. Step 6: Serve hot.

Whole Grain Pancakes with Fresh Berries

Calories: 457

Ingredients:

• Whole grain flour 100g
• Baking powder 1 teaspoon
• Salt Pinch
• Milk 100ml
• Egg 1
• Honey 1 tablespoon
• Mixed berries 50g

Cooking Steps:

1. Step 1: In a bowl, mix 100g of whole grain flour with 1 teaspoon of baking powder and a pinch of salt.
2. Step 2: In another bowl, whisk 100ml of milk with 1 egg and a tablespoon of honey until combined.
3. Step 3: Combine wet and dry ingredients, then pour small amounts onto a preheated non-stick pan to form pancakes.
4. Step 4: Cook each pancake for about 2 minutes on each side or until golden brown.
5. Step 5: Serve hot with 50g of fresh mixed berries on top.

Salmon and Avocado Salad

Calories: 640

Ingredients:

• Salmon fillet 150g
• Mixed greens 50g
• Avocado 1
• Cherry tomatoes 50g
• Olive oil 1 tablespoon
• Lemon juice 1 tablespoon
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Season 150g of fresh salmon fillet with salt and pepper.
2. Step 2: Pan-sear the salmon on medium heat for 3-4 minutes on each side until cooked through.
3. Step 3: In a bowl, combine 50g of mixed greens, 1 sliced avocado, and 50g cherry tomatoes.
4. Step 4: Top the salad with cooked salmon and drizzle a tablespoon of olive oil and lemon juice over it.
5. Step 5: Sprinkle with salt and pepper to taste.

Grilled Steak with Sweet Potato and Asparagus

Calories: 732

Ingredients:

• Lean beef steak 250g
• Sweet potato 100g
• Asparagus 50g
• Garlic powder Dash
• Salt To taste
• Pepper To taste

Cooking Steps:

1. Step 1: Season 250g of lean beef steak with salt, pepper, and a dash of garlic powder.
2. Step 2: Grill the steak on high heat for 4-5 minutes on each side for medium-rare.
3. Step 3: Boil 100g of sweet potato until tender, about 5 minutes, then slice into chunks.
4. Step 4: Quickly grill or steam 50g of asparagus until tender but still crisp.
5. Step 5: Serve steak with sweet potato and asparagus on a plate.